At monthly staff meetings I started a self care board. Those in the helping profession know that self-care is quite the buzz word these days. We're told to take long walks and baths, have "me" time, buy our favorite food, etc. I love how my co-workers put none of those and rather focused on one concrete, achievable task.
There is no timeline, deadline, or tracking. You just have to start start. The self care board is just a poster board with posts its, so that everyone can see what you're up to and ask, "hey how's it going?"
This month I'm focusing on meditation for 10 minutes. And I'll admit I had images of a beautiful seated practice with birds chirping in the background, but thus far here is where I'm at...
Time waster: I was curious how much time I spent scrolling on Facebook so I set a timer prior to the scroll and then I never opened the app. I just sat there and closed my eyes. You see the concept of being timed was a HELLO! moment. If I'm about to time how long I am doing something that I get no value from, I call it a time waster and set it aside. Identify one thing you believe you waste time with and right before you do it, set the timer. You might pause - great! You might still do the act - great! Because the timer is running and there's your proof.
Stop and give me 10: It's not impossible to have a daily seated mediation practice. But it sure does take dedicated and a desire to actually want it. My seated meditation happens when I need it to happen. Making it a scheduled part of my day feels like a chore. On the days that I don't take a seat, I take 10. That's 10 moments in my day where I stop for one minute or even just three seconds. It's more about the pause before sending an email, opening the door, and the toughest of them all (for me) the pause before the words.
What does it even mean?: No worries a philosophical rant is not to follow. What does meditation mean? And when did it get defined as only a seated practice? The word meditation means...
I hate laundry. While loading clothes in the washer last week, I paused and thought "I'm putting clothes in the washer" and I repeated this very phase until the task was done. Did it take away my dislike for laundry? No but for that moment I didn't label the act, laundry was just laundry.
I love hiking but boy does my mind wonder when I'm outside. This is normal of course, but to consider hiking meditation I interrupted my rambling mind with an identification of what I was seeing - that's a tree, a man, a rock, the water, my dog, the sky, etc. And slowly I'm beginning to notice that I'm regulating my thoughts to be on hiking and only hiking. It's not 100% and I don't want it to be. The woods is like my shower - my best ideas emerge.
Get on or get off your seat, whatever you've got to do to tune into beautiful you.